Today’s class will be run very differently. So when you come in, make sure you get going right at the top of the hour.
Warm-up
Spend 2 minutes in Z1
Then, 2 quick rounds
10 good mornings
10 strict press
10 front squats
Mobility
Quick banded hamstring mobility
WOD
Then, at the 15:00 mark of class…
Team’s of 3…
With a running clock;
0:00 to 5:00 – Warm-up the deadlift
At the 5 minute mark, you must clear your bars
5:00 to 13:00 – you have 8:00 to work up to a heavy triple in the deadlift, each
You must be done at 13:00
From 13:00 to 15:00; all partners working at a time, accumulate as many burpees as you can.
Starting directly into – 30 min AMRAP
400m run
AMRAP
10 KBS (70/53#)(53/35#)
12 wall balls (20/14#)
One partner is running 400m while the other is accumulating rounds of the AMRAP, what you choose to do with partner 3 is up to you. Switch however you want, except only 2 can be working at the same time. Score is total reps and reps. Run counts as a round (22 reps), every burpee counts as a rep, and each pound is a rep.
A lot to take in here. Thought this would be a fun change of pace. Very different format. Make sure you read through it and understand it.
